High Protein Foods Vegetarians Need to Know

Being vegetarian or vegan is the current trend and many people are turning towards this new trend for different reasons. You may have your own reasons for being vegetarian, but at the same time you may have concerns regarding your body’s daily nutritional needs too.

Mostly vegetarians struggle to reach out to their daily protein target as vegetarian food is considered to be low on protein. This fact has been reversed by the nutrition experts by concluding that there are many meatless high protein foods available in your neighboring grocery store and all you need is to know them well to use them effectively for your daily protein requirements.

Here are the 7 high protein foods that can be the part of your palate to meet your daily protein requirement.

1. Soy

Going meat-free is possible if you are a soy lover. There are many soy products that you can explore but stay away from the processed stuff! Some soy products are derived from fermented beans and would be very effective. Tofu made from soy milk has sufficient amount of protein. The firmness of tofu would decide its protein content and as per the experts, you may opt for firm tofu in order to get more protein.


Protein Content – Half cup firm tofu will fetch 10 grams of protein. The soy products obtained from fermented beans offer 15 grams of protein per half cup serving.

2. Quinoa

Quinoa has just changed the way of cooking as it is one of the most nutritious high protein foods available till date. It is rich in protein and many other nutrients like magnesium, iron, manganese, and contains lot of fiber. The health experts are planning to include more of this food in the daily dietary recommendations as it will provide all the vital nutrients to the body in each serving. The main idea behind promoting this food product is its versatility. It can be used as the replacement for rice and can also be used to prepare dishes like cookies, muffins, and many other conventional recipes.


Protein Content – One cup of Quinoa may provide 8 grams of protein.

3. Beans and Pulses

Beans have been known for their protein content since ages. The pulses, cereals, rice, and beans are the staples of most regions around the world. All these are good sources of protein. You can have at least one serving of beans per day as they are rich in fibers and protein. They can be used in preparing many dishes that can be part of breakfast, lunch, or dinner. Beans can be used in curries or can also be had with breads. The packaged beans are also available but don’t go for the sweet varieties as they will add calories in the form of sugar.

Beans and Pulses

Protein Content – One cup serving contains 7 grams protein.

4. Dairy

Milk is very good source of protein and is available easily. Milk and milk products should be included in all meals to get best results. Different milk products have different protein contents. You will get the maximum amount of protein from cheese but it is fat-rich too. So, you can have the right blend of cheese, milk, curd, and other low-fat dairy options to get sufficient protein without adding calories to your diet.


Protein Content – 50 grams of cheese contains 12 grams of protein. 1 cup milk will give 8 grams protein and the same amount of protein can be availed from 175ml of curd.

5. Buckwheat

Buckwheat has found a place in Japanese cuisine as noodles called “Soba” while in other countries it has been used in the powdered form. The buckwheat flour can be used to make pancakes and cookies as it is gluten free. Having this amazing food would not just add to your protein levels but also lower the cholesterol levels. It is also known to lower the blood sugar level on regular consumption. This grain is quite different from wheat but mostly considered to be from the same family, but that is not true.

Known Benefits Of Buckwheat

Protein Content – One cup of cooked buckwheat would amount to 6 grams of protein.

These 5 high protein foods and their derivatives can be included in your meals to get enough protein that would work as the building blocks of your body.

Author BioCarol is a food blogger, she regularly writes on these topics especially on healthy food recipes and its benefits.  Occasionally she spends her time on promoting US Premium Garcinia Cambogia, a weight loss product that is produced from a fruit extract.